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Comments Off on April 1 2014

April 1 2014

Today we say goodbye to some amazing people. Beth and David we hope so many amazing experiences await you in your new adventures. Mindy. Congrats on your new gig... May it be as awwsome as it sounds. CFO WOD: 21-18-15-12-9-6-3 Odds -power cleans 115/75 Evens- pistols 100m sprint inbetween movements

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Comments Off on March 31 2014

March 31 2014

CFO WOD: "Happy Birthday John Kramer" The Horrible 50's lol 50 sec max snatch 95/65 10 sec rest 50 sec max air squats 10 se rest 50 sec max hollow rocks 10 sec rest 1 minute rest 50 sec max pull ups 10 sec rest 50 sec max lunges 95/65 10 sec rest 50 sec max ABMAT Sit Ups 10 sec rest 1 mintues rest 50 sec ...

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Comments Off on Open WOd 14.5

Open WOd 14.5

And then there was 14.5… Whew!! Looks like a doozy. Alright lets get it on! Open WOD 14.5 MEN - includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN - includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees

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Comments Off on March 27 2014

March 27 2014

This week is the last week of the open. It's been a great 5 weeks. Lets finish with a bang. We are hoping to have all competitors Friday night if possible to close us down right and make it a party. Lets have some fun!! CFO WOD: 5 ...

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Comments Off on March 26 2014

March 26 2014

CFO WOD: "Happy Birthday Stef" 3 rounds 4 Shuttle Runs with Ball Jumps and Squat Jumps rest 5 Min 5 Min AMRAP Hang Cleans 165/115

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Comments Off on March 25 2014

March 25 2014

CFO WOD: 15 Min AMRAP: 3 Deadlift 225/155 6 HSPUs 9 Burpees rest as 5 minutes 150 DUBs for time

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Comments Off on March 24 2104

March 24 2104

Last week of the open. Lets finish it with style!!! CFO WOD: Push Press 3,3,3,3,3 (increasing weight) WOD: 30 back Squats @ Body Weight 200m Run 30 Pull Ups

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Comments Off on March 20 2014

March 20 2014

CFO WOD "Run Forrest Run" We going for a run today. We will run as a group of no less than 3. We will have checkpoints during the run at which you will perform movements. We will give 3 different running options for you. Once you choose your option you must ...

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Comments Off on March 19 2014

March 19 2014

CFO WOD: 500M Row 21-15-9 Power Snatch 115/75 Box Jumps 24/20 500M Row

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Comments Off on March 18 2014

March 18 2014

15 min AMRAP 200m run 15 WallBall 20/14 10 Push Ups

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